Quinoa Veggie "Burgers"

Name: Quinoa Veggie "Burgers"
Prep time: 20 min
Cook time: 16 min
Total time: 36 min
Cuisine: American
Ingredients: 1 cup uncooked quinoa, cooked according to the package directions (about 3 cups cooked); 2/3 cup grated sharp cheddar cheese; 3/4 cup minced carrot (about 3 carrots); 1/3 cup minced onion; 3 garlic cloves, minced; 2 eggs; 1/4 cup whole-wheat flour; 3/4 teaspoon ground cumin; 3/4 teaspoon salt; 3 tablespoons raw sunflower seeds (optional); 2 tablespoons olive oil; Toppings: hummus, avocado, tomato, Bibb lettuce

5 steps

Prep:20minCook:16min

Updated at: Thu, 17 Aug 2023 13:53:47 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories216.8 kcal (11%)

Total Fat11.4 g (16%)

Carbs21.5 g (8%)

Sugars1.5 g (2%)

Protein8.3 g (17%)

Sodium329.7 mg (16%)

Fiber3.8 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

1 cupquinoa

uncooked, cooked according to the package directions

⅔ cupsharp cheddar cheese

¾ cupcarrot

⅓ cuponion

¼ cupwhole-wheat flour

¾ teaspoonground cumin

¾ teaspoonsalt

3 tablespoonsraw sunflower seeds

optional

2 tablespoonsolive oil

Instructions

Step 1

In large bowl, thoroughly combine all the ingredients except for the oil.

Step 2

With wet hands, form the quinoa mixture into 8 patties about 1 inch thick and place on a clean plate or cutting board.

Step 3

In a large sauté pan with a tight-fitting lid, heat the olive oil over medium-low heat. Add the burgers to the pan, cover, and cook until the bottoms are browned, 6 to 8 minutes.

Step 4

(Covering the pan will ensure the burgers cook all the way through the middle without overcooking on the outside.) Flip and repeat, adding another table- spoon of oil if necessary (the pan should not be dry).

Step 5

Serve warm topped with hummus and avocado and wrapped in big lettuce leaves.